Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; I am so sorry for your loss....


Reply
 
LinkBack Thread Tools Display Modes
Old 08-23-2007, 07:35 AM   #351
widdoes2504
Rank: Lightweight
Experience: 10+ Years
 
widdoes2504's Avatar
 
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
Country:

Gender:
Default

I am so sorry for your loss.
widdoes2504 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-23-2007, 09:15 AM   #352
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

My prayers are with you.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-01-2007, 03:12 PM   #353
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Sat--Gym

Chest

Decline Hammer
15,13,12 x 270

Incline Smith
11,12,12 x 180


Shoulders

Smith Press
11,12,10 x 140

Seated D.B. Press
16,17,18, x 50


Triceps

Dip Mach
16,15,16 x 165

Rope Pull down
17,18,18 x 120

Abs

Treadmill
20 min


Well time to get back to hitting the weights. Still nursing my injury so I'll betaking it alittle easy for now.

Just wanted to thank all for your support over the last few weeks

Thank you

Joker13's Sig:S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-07-2007, 05:15 PM   #354
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Cardio day

Bike 20 min 5.76 miles


O.k. slowly getting back into it. My knee healed up pretty good, still taking it easy though just in case.

Well currently working on changing my occupation, started the process at 3 places. Working on my background investigation here. Although this isn't my first choice, the money is good.

http://www.cdcr.ca.gov/CareerOpportu...R/COIndex.html
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-08-2007, 08:26 AM   #355
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Sat--Gym

Chest

Hammer Decline
4 x 340

Hammer bench
4 x 180

Shoulders

Hammer press
4 x 140

Seated mach press
inside grip

3 x 110

Tri's

dip mach
4 x185

Rope pulldowns
3 x 130

Treadmill
fast walk
20 min

Well knee felt good. I know looks like a puss workout (no free weights) just taking it easy can't risk an injury right now.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-09-2007, 10:25 AM   #356
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Sunday--Gym

Back

Low Hammer
3 x 230

Low pully Row
4 x 200

Wide Grip Pulldown
4 x 180

Bi's

Machine curls
3 x 125

Alt D.B. Curls
4 x 35's

Treadmill
20 min at 4 mph
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-24-2007, 04:24 PM   #357
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Dam I miss posting in my journal

Still training, I drove out to New Mexico on Friday and got back Sunday night. Still hit the hotel gym 2 x's

Well passed my physical agility test for one place, but have another this weekend. Maybe then I'll get back on track with training.

I'm gonna work on getting my weight down and cardio up.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-25-2007, 06:26 AM   #358
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

^^ good luck with the agility test, although i dont think you'll need it, I'm sure you got that on lock.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 09-25-2007, 04:19 PM   #359
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Quote:
Originally Posted by hrdgain81 View Post
^^ good luck with the agility test, although i dont think you'll need it, I'm sure you got that on lock.
Thanks, its one of the easier ones:

run a 99 yard obstacle course consisting of several sharp turns, a number of curb height obstacles, and a 34 inch high obstacle that must be vaulted.

must drag a 165 pound dummy the distance of 32 feet.

run 5 yards to a 6-foot chain link fence, climb over the fence, continue running another 25 yards.

run 5 yards to a 6-foot solid fence, climb over the fence, and continue running another 25 yards.

must run 500 yards (equivalent to 1 lap plus 60 yards of a standard running track).
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-01-2007, 08:45 AM   #360
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

O.K. well I had a good time at the Agility Test. Was even able to show up some of the young'ins Here were my times

run a 99 yard obstacle course consisting of several sharp turns, a number of curb height obstacles, and a 34 inch high obstacle that must be vaulted.

21.24

must drag a 165 pound dummy the distance of 32 feet.

5.56

run 5 yards to a 6-foot chain link fence, climb over the fence, continue running another 25 yards.

7.67

run 5 yards to a 6-foot solid fence, climb over the fence, and continue running another 25 yards.

7.70

must run 500 yards (equivalent to 1 lap plus 60 yards of a standard running track).

2min 16sec

The only one I should have done better was the run. I havent run since my injury last month and was taking it easy. Actually took it to easy cause I did a flat out sprint the last 75yds and passed up 2 guys .


For this week I plan on just training easy at home and coming up with a routine.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 04:54 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.